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久坐的坏处 – 译学馆
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久坐的坏处

Why sitting is bad for you - Murat Dalkilinç

此时 你或许正坐着看这个视频
Right now, you’re probably sitting downto watch this video
并且会一直坐到它播完
and staying seated for a few minutes to view it is probably okay.
但是坐得越久 你身体就会越紧张
But the longer you stay put, the more agitated your body becomes.
从你坐下 它就开始倒计时
It sits there counting down the moments
直到你站起身来
until you stand up again
活动一下身体 才停止计时
and take it for a walk.
这听起来或许很荒唐
That may sound ridiculous.
我们的身体喜欢坐着 是吗?
Our bodies love to sit, right?
并不是
Not really. Sure,
确实 坐一小会儿可以帮我们舒缓压力
sitting for brief periods can help us recover from stress
或者从运动中恢复过来
or recuperate from exercise.
但是如今 我们的生活方式
But nowadays, our lifestyles make
使我们静坐的时间远长于四处走动的时间
us sit much more than we move around,
而且我们的身体构成并不适用于久坐
and our bodies simply aren’t builtfor such a sedentary existence.
事实上正相反
In fact, just the opposite is true.
人体天生适于运动
The human body is built to move,
这一点可以从人体的构成上得到证明
and you can see evidence of that in the way it’s structured.
我们体内有360多个关节和大约700块骨骼肌
Inside us are over 360 joints,and about 700 skeletal muscles
这使我们能轻易地 流畅地移动
that enable easy, fluid motion.
人体独特的身体结构
The body’s unique physical structure
使我们能克服重力
gives us the ability to stand up straight
直立站立
against the pull of gravity.
活动能使我们的血液流通起来
Our blood depends on us moving around to be able to circulate properly.
对神经细胞也有好处
Our nerve cells benefit from movement,
而且 我们的皮肤是有弹性的 适于去运动
and our skin is elastic,meaning it molds to our motions.
所以 如果我们身体的每一寸都
So if every inch of the body is ready and waiting
为了运动而时刻准备着
for you to move,
那当我们不运动时会出现什么情况?
what happens when you just don’t?
从脊椎问题开始 待我缓缓道来
Let’s start with the backboneof the problem, literally.
长条状的脊椎是由
Your spine is a long structure
骨头和软骨磨片交替连接组成
made of bones and the cartilage discsthat sit between them. Joints,
关节 肌肉和韧带贴附在骨头上
muscles and ligamentsthat are attached to the bones
组成一个整体
hold it all together.
静坐时 一种常见的姿势就是
A common way of sitting is
后背弯曲 肩膀下垂
with a curved back and slumped shoulders,
这个姿势让脊椎不能均匀受力
a position that puts unevenpressure on your spine.
时间一长 就会让软骨磨片磨损并拉伤
Over time, this causes wear and tearin your spinal discs,
让韧带和关节劳累过度
overworks certain ligaments and joints,
而且 为了配合弓背的姿势
and puts strain on muscles that stretch
肌肉会持续紧绷
to accommodateyour back’s curved position.
当你坐着时 这种躬身耸肩的姿势还会缩小胸腔体积
This hunched shape also shrinksyour chest cavity while you sit,
这意味着你呼吸时 肺没有足够的空间去翕张
meaning your lungs have less space to expand into when you breath.
因此一时之间 就只有有限的氧气能充满肺泡
That’s a problem because it temporarilylimits the amount of oxygen
进而渗透到血液中
that fills your lungsand filters into your blood.
骨骼周围附着着软组织层
Around the skeleton are the muscles,nerves, arteries and veins
由肌肉 神经 动脉和静脉所构成
that form the body’s soft tissue layers.
紧缩的 附加额外压力的坐姿
The very act of sitting squashes,pressurizes and compresses,
会让这些脆弱的组织受伤
and these more delicate tissuesreally feel the brunt.
当你坐着时 有没有感到过肢体麻木 肿胀?
Have you ever experienced numbness and swelling in your limbs when you sit?
在最紧缩的部位
In areas that are the most compressed,
你的神经 动脉和静脉可能会破阻塞住
your nerves, arteries and veinscan become blocked,
这会阻断神经信号 进而导致麻木
which limits nerve signaling,causing the numbness,
还会减少肢体的血液流通 导致肢体肿胀
and reduces blood flow in your limbs,causing them to swell.
久坐还会阻碍脂蛋白脂肪酶起作用
Sitting for long periods also temporarilydeactivates lipoprotein lipase,
这种酶在毛细血管壁上
a special enzyme in the wallsof blood capillaries
可以分解血液中的脂肪
that breaks down fats in the blood,
所以 当你坐着时
so when you sit,
你无法燃烧掉和你运动时等量的脂肪
you’re not burning fat nearly as well as when you move around.
这一切都进入停滞状态 对大脑会有什么影响?
What effect does all of this stasishave on the brain?
大多数情况下
Most of the time,
你坐着都是为了动脑思考
you probably sit down to use your brain,
但是讽刺的是 久坐只能事与愿违
but ironically, lengthy periods of sitting actually run counter to this goal.
静坐状态会减少血液流通
Being stationary reduces blood flow
流经肺泡的血液所携带的氧量也会减少
and the amount of oxygen entering your blood stream through your lungs.
而这两样正是大脑维持思维敏捷的必要品
Your brain requires bothof those things to remain alert,
所以 你的大脑活动会变慢
so your concentration levelswill most likely dip
你的专注度会降低
as your brain activity slows. Unfortunately,
不幸的是
the ill effects
久坐的副作用并非只在短期内有影响
of being seated don’t only exist in the short term.
近期研究表明
Recent studies have foundthat sitting for long periods
久坐还与某些癌症和心脏疾病有关
is linked with some types of cancersand heart disease
而且还可能会导致糖尿病 肾病和肝病
and can contribute to diabetes,kidney and liver problems.
事实上 研究者发现 在世界范围内
In fact, researchershave worked out that, worldwide,
每年因长期不活动而早逝的人达到了9%
inactivity causes about9% of premature deaths a year.
即五百多万人
That’s over 5 million people.
有什么能像这个习惯一样 看着无害
So what seems like such a harmless habit
实际上 却能对我们的健康产生巨大的影响
actually has the powerto change our health.
但是还好 有种简单而直接的方式可以解决这种渐增的威胁
But luckily, the solutions to this mounting threat are simple and intuitive.
当你不得不坐着时
When you have no choice but to sit,
不弓腰驼背 而是挺直脊背
try switching the slouch for a straighter spine,
当你不必坐着时
and when you don’t haveto be bound to your seat,
尽量多做些运动
aim to move around much more,
如果可能的话 提醒自己每半小时就活动一下
perhaps by setting a reminder to yourself to get up every half hour.
最主要的是 你需要明白
But mostly, just appreciate that bodies are built for motion,
人体生而为了运动 而不是静止
not for stillness.
这个视频差不多到此为止了
In fact, since the video’s almost over,
不如现在就站起身 伸伸腰?
why not stand up and stretch right now?
去散个步
Treat your body to a walk.
你会受益的
It’ll thank you later.

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视频概述

久坐的危害都有哪些?脊椎受压大?软组织疲劳?血液流通不畅?脂肪堆积?脑供氧不足?还会导致癌症和心脏病?!(゚Д゚)ノ

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视频来源

https://www.youtube.com/watch?v=wUEl8KrMz14

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